Bikini-friendly snacks at the beach?

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Did you know that in France people gain an average of 5 to 7 pounds over the summer? Even though this season heralds in some of the tastiest fruits and vegetables, we can’t help but fall for warm-weather indulgences like ice cream and alcoholic soft drinks.

You already know that nothing is forbidden on LeBootcamp: our motto is to enjoy life’s little pleasures without feeling deprived! But let’s face it, donuts and ice-cream aren’t exactly a guilt-free beach snack!

So let’s talk about some ideal summer suggestions for a day at the beach or a picnic out with family and friends:

For fruits which are less easy to grab and pack, cube them in advance and take in containers: cantaloupe, watermelon, pineapple, peach – either separately or mixed as a fruit salad.

What if an ice-cream vendor catches my eye?

Well, here is a brief overview of how many calories you’ll be taking in for some common summer treats:

Dunkin’ Donuts Glazed Doughnut

Snickers Ice Cream Bar (1.8oz)

Magnum Double Chocolate Ice Cream Bar (2.9oz)

Reduced-Fat Vanilla Cone (3.7oz)

Sorbet (1/2 cup)

Calories

260

180

340

170

130

As you can see, if you want something refreshing and haven’t brought any of your own smart snacks along, your best bet is the sorbet, since it has the least calories.

Also, don’t forget that sweets have a lower impact on your blood sugar when integrated with a high-fiber, high-protein meal. So you’re better off enjoying an ice cream at the end of a meal rather than as a solitary afternoon snack ;-).

Now let’s talk about burning off whatever you’ve taken in! This is approximately how much you’ll need to move for your indulgence:

Dunkin’ Donuts Glazed Doughnut

Snickers Ice Cream Bar (1.8oz)

Magnum Double Chocolate Ice Cream Bar (2.9oz)

Reduced-Fat Vanilla Cone (3.7oz)

Sorbet (1/2 cup)

Walking

1 hr 20 mins

50 mins

1.5 hrs

45 mins

35 mins

Swimming

25 mins

15 mins

30 mins

15 mins

10 mins

Jogging

30 mins

20 mins

40 mins

20 mins

15 mins

Cycling

35 mins

25 mins

45 mins

25 mins

15 mins

What about drinks?

Long exposure to the sun increases the risk of dehydration, so drink water! Reread my article “10 tips to help handle the heat”, limit sodas and fruit juices, and drink pure water – or lightly flavored if you prefer (with fresh lemon or mint, for example).

And if you don’t want to gain an ounce this summer, instead of sleeping on your beach towel, get active in the sand and sea, and snack wisely!